Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Sprouted Navy Beans	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.6% 133kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.55% 1.85g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.5% 262μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	187% 169mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	48% 3.83mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Navy Beans versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Navy Beans vs Brussels Sprouts:

• 7 ounces of Sprouted Navy Beans have 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain more Vitamin A and 4.5 times more Vitamin C than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Brussels Sprouts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy Beans as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Navy Beans vs Brussels Sprouts:

• 7 ounces of Sprouted Navy Beans have 5.1 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.8 times more Calcium, 1.3 times more Potassium and 2.7 times more Selenium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Brussels Sprouts contain similar levels of Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Navy Beans have 1.6 times more Energy, 2.6 times more Omega 3, 1.5 times more Carbohydrate and 1.8 times more Protein than Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Navy Beans VS Brussels Sprouts

What are the health benefits of Sprouted Navy Beans compared to Brussels Sprouts?

Sprouted navy beans are a good source of plant-based protein, fiber, and various vitamins and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, Brussels sprouts are rich in antioxidants, vitamins K and C, and fiber, which can support heart health and boost the immune system. Both are nutritious options, so including a variety of legumes and vegetables in your diet is ideal for overall health.

Can I lose weight easier by eating more Sprouted Navy Beans or Brussels Sprouts?

Both sprouted navy beans and Brussels sprouts can be beneficial for weight loss due to their high fiber and protein content. However, Brussels sprouts are lower in calories and carbohydrates compared to navy beans, making them a slightly better option for weight loss. Incorporating a variety of plant-based foods, including Brussels sprouts, into your diet along with regular physical activity can help support your weight loss goals.

Should I eat more Sprouted Navy Beans or more Brussels Sprouts to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming adequate protein. Both sprouted navy beans and Brussels sprouts are good sources of plant-based protein, but sprouted navy beans are higher in protein content. Therefore, including more sprouted navy beans in your diet may be more beneficial for muscle growth. Additionally, incorporating a variety of plant-based protein sources and pairing them with whole grains can help ensure you are meeting your protein needs for muscle development.

What is the environmental impact of producing Sprouted Navy Beans compared to Brussels Sprouts?

Sprouted navy beans have a lower environmental impact compared to Brussels sprouts. Beans generally require less water, land, and energy to grow compared to cruciferous vegetables like Brussels sprouts. Additionally, legumes like navy beans have the added benefit of fixing nitrogen in the soil, reducing the need for synthetic fertilizers. Overall, choosing sprouted navy beans over Brussels sprouts can help reduce your carbon footprint.